With the increasing stressors we experience daily, people look for the most effective ways to lessen their effects. One technique that stands out right now is meditation. Meditation is a type of mindful practice that is good for mental health, given that it promotes self-control, reduces anxiety and stress, and builds focus.
But are you aware that adults are not the only ones who can join this movement? Experts recommend it for kids to practice as well. This activity is something that will help them fend off negative thoughts, increase their positivity, and enhance their self-confidence. With this in mind, here are several kid-friendly meditation practices that you can teach to your child.
If your child is as hyper as ever, then you may opt for children’s yoga. In the world today, particularly in Western countries, people believe that meditation is a form of exercise. However, this is very different from its origin. Parents will be able to teach this belief to their kids through yoga. The reason behind this is that this technique revolves around its technicalities on meditation and relaxation.
Teaching yoga won’t be as effective if someone does not know the science behind it. Therefore, the best way to go about this is for you to enroll your child in a yoga class for children. Here, they will know its basics and foundation, which will be their guide as they traverse through this journey of meditation.
This guided meditation has a connection to a deep breathing exercise. However, what makes it kid-friendly is that it adds a bit of twist into it by incorporating some fun without being too distracting. So, how does it work? Just follow the steps below.
- Ask your child to sit or stand somewhere quiet. Make sure that the place you’ll stay for this exercise has little to no distractions.
- Once settled, let them relax their body first. Do not start this exercise if they’re still feeling a bit tensed or tired.
- Let them begin taking deep inhales and slow exhales. Ensure that they do it through the nose.
- Once the breathing has been sustained, start taking slow and deep breaths and fill the belly with air. Imagine this as if you are trying to set up and blow a giant balloon. Tell them to expand their stomachs at its fullest.
- Let the air out from the belly through the nose. Tell your kid to ensure that their bodies are at their most relaxed state every time they release air from their “balloon.”
- As a parent, you may support them by adding a hissing sound every single time they exhale. It will give them imagery that they are letting the air out of the balloon.
This practice is almost the same as that of Reiki, a Japanese practice that revolves around the concept of energy flow. What’s good about body scanning is that it is helpful to mental health. It kind of serves as a distraction to the child by switching his or her attention from the stressed mind to the tired and unenergetic body. So, how do you get started with this?
First, ask your child to lie down peacefully on a bed he or she is most comfortable with. Then, mention his or her body parts one by one to get them immersed in the meditation practice. Make sure that your voice is calm and loving to set the tone right. Then, tell them to begin doing deep breathing.
Some children prefer playing a soothing song in the background to keep them focused on the activity. It can also be supported through imagery. Ask your kid to think of relaxing scenery such as a fresh meadow full of flowers or the sunset at the beach. You may also tell them to go to their happy place to keep them relaxed.
Aside from these strategies, you may also incorporate conversations along the way while rubbing oil into their skin. Touching and massaging their stressed body parts will calm them.
The best way to go about body scanning is to ask questions about the body part that you are feeling. For instance, you’re rubbing their feet. You may ask them how their feet feel, how tired they are, and if they can have their foot size changed, what would it be? These are random questions, but it helps them get connected with their body parts.
Recorded Meditation And Meditative Music
Recorded meditation and meditative music touch the heart and soul of kids. These are reliable practices when it comes to addressing mental health problems. For instance, if they are having a hard time sleeping or lowering their energy, then this should be your go-to strategy.
Keep in mind that it is not your job to come up with the tracks to soothe them. Instead, let them decide. Allow them to choose the sounds or voices that will promote a comfortable space for them. Then, make it a habit to play these while they are stressed and regularly on specific time slots when they need to relax, such as before going to bed or in the afternoon after eating lunch.
Always remember that you cannot force your children to meditate. Therefore, you must immerse them with the foundations of this practice to ensure their more profound commitment. Believe it or not, they’ll begin to enjoy the practice in no time.